Sideout VB Platform

Volleyball
Coach
Bjarne Nikolai Huus

Final preparation for your upcoming season.

Important: Our programs are cohesive. So, for the best possible result, we would advise everyone to start on phase 1. Athletes that are in season, AND have a good foundation of training, CAN start directly on phase 6. IF you start directly on phase 6, make sure that you start with a moderate load, and slowly increase from there. This is because the program is designed with the idea that the athlete has been through the previous phases.

Phase six consists of six weeks where we will do the final work preparing for the upcoming season. This phase will help you endure the tough physical load we meet in our sports during a long season on the court.
Four days a week. Two days with lower body and athletic drills, one day with full body, and one day with upper body and mobility.

Program Guide: https://www.sideout.no/s/Sideout-program-information.pdf

Features
4 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
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Sample Week
Week 1 of 6-week program
Sunday
Phase 6 Week 1 Day 1

A

Foam rolling

1 x 30

B

Dynamic prep 1

1 x 1

C

Shin box rotation 3

2 x 6

D

Goblet squat w/ full range of motion and narrow stance

2 x 6

E

MB compass lunges

2 x 3

F

Weighted bounding level 2

3 x 15

G1

Rear foot elevated split squat

3 x 6

G2

RFESS reactive CMJ

3 x 4

G3

Dumbbell chest press

3 x 6

H1

Nordic Hamstring

3 x 4

H2

Cable bent over row

3 x 6

I

Pogo square jumps

2 x 10

Tuesday
Phase 6 Week 1 Day 3

A

Foam rolling

1 x 30

B

Dynamic prep 1

1 x 1

C

BB hip drills

2 x 8

D

KB rhythm split level 1

2 x 8

E1

Change of direction level 3

2 x 4

E2

Half kneeling turn to sprint

2 x 2 @ 20

F1

Weighted last step box jump

2 x 4

F2

Penultimate jump level 3

2 x 2

G

Hip thrust

3 x 5

H1

RFESS overcoming ISO

2 x 10

H2

Overcoming SL ankle ISO

2 x 10

Wednesday
Phase 6 Week 1 Day 4

A1

Balance variation 1 (level 1-4)

2 x 30

A2

Shin box rotation

2 x 8

B1

Half kneeling row to ext rot + shoulder press

2 x 8

B2

Cable cross pull

2 x 10

B3

RDL wall opener

2 x 8

C1

Overcoming ISO bench press

3 x 3 @ 3

C2

MB laying chest throw CM

3 x 6

D1

Chin ups w/ bent knees

3 x 6

D2

Pin shoulder press

3 x 6

E

Pendley row

3 x 4

F1

Plank w: kb pull through

2 x 8

F2

Ab rollout

2 x 10

Thursday
Phase 6 Week 1 Day 5

A

Foam rolling

1 x 30

B

Dynamic prep 1

1 x 1

C

Shin box rotation 3

2 x 6

D

Goblet squat w/ full range of motion and narrow stance

2 x 6

E

MB compass lunges

2 x 3

F

Weighted bounding level 2

3 x 15

G1

Rear foot elevated split squat

3 x 6

G2

RFESS reactive CMJ

3 x 4

H

Nordic Hamstring

3 x 4

I

Pogo square jumps

2 x 10

Sideout BV Phase 6: Preseason